The experts at Wod Science YouTube channel have unveiled a groundbreaking training method that could potentially double the effects of your CrossFit workouts.

What is the New Training Method?

CrossFit aims to improve work capacity across various time domains and exercise modalities, enhancing both endurance and strength simultaneously. 

However, achieving these improvements often encounters a significant challenge known as the interference effect. 

This phenomenon occurs when training for strength and endurance in the same session leads to plateaus in both areas.

The team at Wod Science conducted a study to tackle this issue, named the Hybrid Study, aimed at reducing this interference and enhancing overall performance. 

The results were fascinating and could have significant implications for CrossFit athletes and those involved in hybrid sports.

Understanding the Interference Effect

The interference effect is well-documented in scientific literature. When athletes engage in both strength and endurance training in the same session, they initially see improvements. 

However, over time, they hit a plateau, resulting in limited progress in strength metrics (like one-rep max squats) and cardiovascular fitness (like VO2 max).

This effect is particularly relevant for CrossFit athletes, who regularly combine high volumes of mixed-modality workouts, including strength training, compound lifts, and metabolic conditioning.

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Study Design and Methodology

The Hybrid Study at Wod Science involved two groups of participants over eight weeks. 

Group A followed a traditional CrossFit training regimen, combining strength and endurance exercises within the same session. 

Group B, the hybrid group, alternated weekly between pure strength sessions and pure metabolic conditioning sessions.

Training Protocols:

Group A: Typical eight-week CrossFit training, mixing strength and conditioning in each session.

Group B: Alternated weekly between pure strength training and metabolic conditioning.

Participants underwent rigorous pre- and post-testing to measure their performance across various metrics, including the CrossFit total, Fran workout, clean and jerk, all-out squat, and a 2k row.

Participants and Setup

The study recruited 140 participants, with 38 completing the training logs and pre- and post-tests. 

The participants had an average of 5.5 years of CrossFit experience, ensuring a well-trained group for the study.

Results of the Study

The results were compelling. Both groups showed improvements, but the hybrid group demonstrated statistically significant gains in several areas:

Clean and Jerk: 3% higher increase in the hybrid group.

All-Out Squat: 19% higher increase in the hybrid group.

2k Row: 2% higher increase in the hybrid group.

Overall, the hybrid group showed a 5% higher improvement in overall fitness compared to the traditional training group.

Practical Applications for Athletes

For CrossFit athletes, this study suggests a more effective training structure: separating strength and conditioning sessions. 

Athletes with moderate to low training volumes (four to five sessions a week) can benefit from alternating weekly between strength and conditioning.

For those with higher training volumes (15-30 hours per week), it’s beneficial to separate these sessions within the day, such as performing strength training in the morning and conditioning in the evening, allowing adequate rest between sessions.

Limitations and Future Research

While the study presents promising results, it’s essential to acknowledge its limitations:

Non-Crossover Design: Participants didn’t switch between training protocols, which could provide more robust data.

Duration: The study lasted only eight weeks; longer durations might yield more significant insights.

Self-Reported Data: Participants logged their training data, which can introduce errors.

Future research could involve a longer study duration, a crossover design, and a more controlled environment to validate these findings further.

Conclusion and Next Steps

The Hybrid Study by Wod Science offers strong evidence that alternating between strength and conditioning sessions can significantly enhance CrossFit performance. 

Athletes interested in breaking through training plateaus can follow this approach and potentially see substantial gains in overall fitness.

Wod Science has made the first eight weeks of this hybrid training program available on their STV platform. Athletes can follow this program to experience the benefits firsthand.